Archive for May, 2015

Coaching – Was chatting with a friend of mine today who is also an S&C Coach, Dave Scott-McDowel ( We were discussing a bunch of things and came to the topic of S&C Coaches mixing up their role between S&C and Sport Science. While these things certainly have a lot of overlap, Dave summed it up when he said this:

“Some people let Sport Science and monitoring get in the way of actual training and coaching.”

I wholeheartedly agree and this is why I believe that first and foremost, we need to focus on being present and coaching athletes. When making the decision to integrate other methods, we must be able to answer this question honestly and accurately: How is this going to help my athlete improve? Period.

Training – Returned back to a higher frequency training schedule (5x week) with a lifting focus and I am enjoying it, for now at least. I like that it makes my sessions shorter and it makes it less daunting for me to find the time each day to train.

Education – Took another NCCP coaching course last week, Psychology of Performance. At one point I shared a point that was made to me last summer by John Phelan. John was a former captain of team Canada in Rugby, coaches numerous rugby teams, Sport Psychologist for a few differ NHL teams and teaches leadership classes to business students and MBAs. I was at my friend’s wedding (A Sport Psyc and CIS Coach of the Year) and said to John that I was interested in the mental side of things because I knew when I needed my athletes to do, it was getting/making them do it. Immediately, John shot me down with one of the most profound lines I have ever heard, “No Jordan, it’s about making them WANT to do it.” It’s not that I hadn’t heard this before, but in that moment it was more clear than it ever was for me and shapes how I try to do things on a daily basis now. But man, John probably thinks I am a dumbass.

Personal – Hitting up two weddings in as many weekends. Will be good to see some friends and have a few sodas.

Miscellaneous – Watson is pretty much back to 100% now. He was still a bit injured earlier in the week until (at Sarah’s disapproval), I reintroduced some light tugging with his toy (which is probably what hurt him…) and wouldn’t you know it, the next few days he was way better. Now it wasn’t a perfectly controlled experiment, but I’m just saying…

Squat Training

Posted: May 29, 2015 in Uncategorized

Friday, May 29, 2015 @ Guelph Football

Squat mobility and warm-up x 10 mins.

Repeat Long Jump 3 x 6

Squat 2 x 5 @ 135, 3 @ 225, 10 x 3 @ 335

SSB Anderson Squat 3 x 8 @ 225 – being sure to explode from pins and throughout range.

RDL 3 x 10 @ 225

Reverse Crunch 3 x 15

Thursday, May 28, 2015 @ Guelph Football

Power Clean 3 x 5 @ 205

Incline Press 2 x 5 @ 135, 3 @ 230, 3 @ 260, 3 x 3 @ 295

Bench Press 8 @ 165, 8 @ 205, 2 x 8 @ 230

Lat Pulldown 4 x 12

Keiser Row 3 x 15

DB Bench Press 3 x 15 @ 85lbs

Pushdowns 2 x 12

DB Hammer Curls 2 x 12

Face Pulls 2 x 12

Multi-Directional Tempo – 25 yards MD, 25 yards straight x 16 reps with walk back rest.

Wednesday, May 27, 2015 @ Guelph Football

Lower body warm-up 10 mins.

Front Squat 2 x 5 @ 135, 1 @ 225, 3 x 5 @ 245

DL 3 @ 245, 5 x 3 @ 340

Sumo DL 3 x 8 @ 285 – was even worse at this than I expected, I would say my max is about 405. Something to work on!

BB Lateral Squat 3 x 12 @ 45lbs

Wide Stance Anti Rotational Chop 3 x 12

Tuesday, May 26, 2015 @ Guelph Football

Clean from the Hip 3 x 5 @ 185

Bench Press 2 x 5 @ 135, 3 @ 230, 3 @ 265, 3 x 3 @ 295

Close Grip Bench 8 @ 165, 8 @ 205, 2 x 8 @ 230

Seated Row 4 x 12

Keiser Lat Pulldown 3 x 15

DB Military Press 3 x 12 @ 50lbs

Triangle BPA 2 x 12

Keiser Pushdown 2 x 12

Keiser Curl 2 x 12

Stair Sprints 5 sets on 90 secs, 5 sets on 2 mins.

Squat Training

Posted: May 25, 2015 in Uncategorized

Monday, May 25, 2015 @ Guelph Football

After a bit of back and forth, back to strength/hypertrophy based programming with a little athletic influence here and there.

BW Squat, Bulgarian Squat, SL RDL, Mountain Climbers x 2 rounds.

Hurdle Hops 3 x 6

Squat 2 x 5 @ 135, 3 @ 225, 5 x 5 @ 335, 3 @ 390 (belt), 3 @ 420 (belt), 3 @ 450 (belt)

High Bar Squat 3 x 10 @ 280

Stir the Pot 3 x 15

KB Swing 3 x 15 @ 80lbs

Coaching – Doing some different things this summer to get my athletes more involved mentally in the workouts so that they are invested in the process and not just being pushed through everything. I think this is the best way to do things in our setting because we don’t have a coach counting reps and yelling at every single guy, every single set. Also, it engages them more as learners and will allow us to get to a higher level down the road compared to babying them. I bring this up because it seems to be working: guys are coaching teammates up more, asking each other questions (and actually having answers) instead of me and I even had an athlete say yesterday “tempo is the most important part of the running program” which is a message I have been preaching since I got here. Nice to see some of it sticking in their heads and helping us get better.

Training – In a deload week right now and liking the mental break. Not sure what I am going to do next. I keep jumping around but inevitably it comes back to STRENGTH for me. Likely will go back to a more lifting focuses program but just need to decide how much movement/athletic elements to leave in there.

Education – Haven’t really done much this week in the way of reading or researching. Need to pick back up on this and gain some momentum in my thesis process.

Personal – Trying a switch away from multiple coffees per day by having some tea blends in the afternoon instead of another coffee. I’m not sure why I am trying the switch, possibly just so that when I inevitably return to more coffee it will pack more of a punch haha.

Miscellaneous – Watson seemed to have strained a muscle in his neck and shoulder, likely when we were playing with this tug of war triangle thing that I bought him. It’s brutal to watch him not be able to do anything, especially since he can’t talk and tell us what’s wrong. Needless to say he has been even more manipulative the last few days than normal.